Here I describe an extensive protocol to follow for better sleep. They are simple things that we do every day; it is important to understand the perfect order in which they can be done to increase the quality of sleep but also to increase energy and focus during the day;
You need at least 10-14 days to calibrate your circadian rhythm to this protocol; so don't be disappointed if you don't feel concrete results after the first days of trying this protocol;
The protocol is divided into 3:
Part I: morning
Part II: lunch
Part III: the evening
It must be understood from the beginning that all these parts are connected to each other and what we do in the morning, for example, greatly influences how and how much you will sleep;
This material is supported by ASKONA @askonaromania5915
Sources:
The book Why we sleep: / 34466963
Huberman Lab: hubermanlab.com/
www.sleepfoundation.org/
Time Stamps:
00:00 - Introduction
1:02 - In today's clip we will explain
2:23 - Why am I making this video?
3:14 - Sources of information
04:08 - Important: without this it does not work
05:53 -About Sleep
06:42 - Body temperature during sleep
07:26 - Body temperature after waking up
08:24 - Cortisol, Adrenaline and Melatonin throughout the day
9:43 - Adenosine and the effect of coffee
11:18 - Feedback from you
13:22 - Protocol for quality sleep - Morning - Lunch - Evening
Sleep Protocol: Part I
13:49 - Exposure to sunlight / light sources
17:13 - The benefits of morning cortisol
18:00 - Regulation of body temperature
23:10 - Coffee
24:16 - Waking up at the same time
25:23 - Recap (First part of the day)
Sleep Protocol: Part II
25:43 - When to drink coffee (in the 2nd part of the day)
28:31 - Nap at lunch
30:49 - Exposure to daylight
Sleep Protocol: Part III
31:50 - Daytime activity
33:06 - Adrenaline/sports in the evening
34:04 - Body temperature in the evening
35:20 - The temperature in the bedroom
36:51 - Exposure to artificial light
38:27 - Late bedtime
40:56 - Other recommendations
41:30 - People who wake up at night
44:47 - Using the mobile phone
45:44 - Turning on the lights in the house
46:06 - Breathing technique
47:11 - Red light
49:07 - Alcohol consumption
49:51 - Shift work (day-night)
52:29 - People who have (small) children
55:12 - Consistent sleep
57:08 - The right mattress
1:01:06 - Recap
👨🏼‍⚕️Who am I?👨🏼‍⚕️Mihail Pautov, specialist in general surgery and research assistant / content creator.
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